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Why in the world would anyone listen to you, you're just a student who has zero credibility in the "Science" community as you have yet to write even a single paper for publication?
I did a 54-day water fast in 2018. When I broke it, I avoided carbs for about two weeks. I ate a lot of bone broth and introduced vegetables, such as cabbage and kimchi. I have a day-by-day of my weight fluctuations if you’re interested. I went from ~260 lbs to ~195 lbs in that timeframe. I sit around 175 to 180 lbs at 6’0 feet, currently.
Wow, that's a serious commitment, Thragg. I like the planning you put forward for when you came out of it again. Hmm... you know, it might be interesting to interview you, if you're up for it.
@@Physionic I also did blood work around day 15. It was from the VA, so, I might have the blood test records online. My doctor was ignorant of the fact that I was in a 15-day fast, though, because if I told her, she’d see my blood work with bias. She told me: “The only thing I see is that your fasting glucose levels is at 66; everything else is normal.” I’d be happy to interview.
Never refeed with simple carbs, it can mess you up, I learned it the hard way. Once I broke a 3 day fast with a Costco hotdog (not my brightest idea), after a few minutes I developed tachycardia and felt really bad for a few hours. Now I refeed with peanuts, cashews and cheese for two hours before having regular meals and haven't any more issues.
interesting, once I started my refeed I couldn't control myself to keep coming back to kitchen and eating mostly carbs which I know is bad. I wasn't really prepared for my refeed so I guess I should plan out my refeed like you did. Thank you for your insight.
@@rayrayrun the urge to eat carbs is normal, refeeding or not. It is just your body trying to build fat reserves for the scarcity of the winter ahead, the problem is nowadays that scarcity never comes and reserves never deplete. I can easily fast for 4 days and normally fast for 18-20 hours on weekdays, however on weekends I usually have waffles for morning breakfast and then it is very hard to stop snacking sweets and nuts all day. It makes me feel weak willed hehehe
I guess everyone is different. I refeed with highly nutritious carbs, fruits, grains. Certainly eating a type 1A carcinogen (hotdog), which has simple carbs (bun) and fat , is not the best way to break a fast. I get a big glucose spike (monitor with my continuous glucose monitor), the spike falls within a hour or two then I am in carb burning mode. It doesn't work as good if I eat allot of fat but if I just eat healthy carbs and healthy fats during the mimic fast (Dr Valter Longo, check out his book). When I start the mimic fast I go into ketosis in one day, then I am out of it in a few hours when I end it. I'm guessing the problem is not simple carbs but the fat content of the hot dog. If you eat something like a hot dog you will continue to down regulate your insulin receptors which you don't want to do coming out of nutritional ketosis. In other words I eat simple carbs with low fat to come out of a fasting ketosis and that really works for me. Good luck....of course all my fasts are less than 5 days in a row.
Oh by the way, I don't get too hungry but when I do I eat all the fruit and veggies I want until I am packed. I have whole food plant based cookies that I make as snacks. I eat until I am packed with highly nutritious low calorie density food. I've lost 110 lbs, I have a BMI of 22.5 and I am mostly never hungry.
Wow Nic, this has been really interesting series. at the beginning I was confused with the data from these studies, then in a flash almost everything made sense ( after watching each section 2 times :). I have been reading and researching this subject for 8 years, practicing long and short fast 18 to 72h, now i have gathered some ideas in my head . I see these results from a total systemic point of view for survival ; when the body is subjected to zero calories, it has to survive by switching to fat metabolism and ketosis, releasing fat from storage mobilizing energy , this usually increases Triglycerides ( in this case they are used as energy transport, LDL HDL is not used for energy ) as you rightly highlighted they are used for other processes like hormone production and cell repair etc.. so far all sounds good. the insulin resistance part is also necessary. when the body has been in such stressful period insulin doesn't play a big role since we don't have any caloric intake to require insulin , however when the body is refed with high carb naturally insulin shoots up to push glucose inside the cells to be used. however after so many days of zero calories the body doesn't know when the next meal is going to come , as a survival mechanism by design the body will priorities refilling fat storage, and the best way to do that is by staying in the insulin resistance state , this way cells use minimum amount of the energy and store the rest, getting ready for the next period of famine . I assume if someone eats regularly this situation will normalize within few weeks. As for the elevated triglycerides , this is a little more tricky , i have a couple of ideas: we know high carb intake is linked to high TG( I have tested this myself), and as a part of the fat storage mechanism could be kept high to feed the cells while storing fat?. in my case my TG was at its lowest when i was in ketogenic diet for a year and highest when i was on high carb whole food vegan diet with very little to no fat for 3 months. sorry for the extra long comment :) I just thought to share my understanding of the study.
I appreciate the long thought process, supernova. As for your points about carbohydrates - you're right, they tend to elevate triglycerides more than high fat diets. I'm still curious why the pre-fast value would be one number (when they were also consuming the same diet), and then 3 months later, their triglyceride values are higher (when they're back to consuming the same diet). You could have a point that it has something to do with the weight regain - maybe as fat is being put back on, their triglycerides are slightly elevated. I think it's a good thought process - something I could look into once I'm done reading the 20+ studies in front of me now. Haha. Thanks for chiming in.
This is so interesting. I did 20 days on just water alone. I did shorter fasts after that but used potassium salt and Himalayan pink salt water for electrical balance...huge difference is energy and re-feed. I think your analysis confirms that a transitional keto and high probiotic re-feed schedule would accommodate this phenomenon. I'm always wondering how our ancestors coped through harsh winters and how much "forced" fasting they had to go through. Our physiology certainly evolved around the feast and famine concept!
Yes, because the electrolytes and refeeding are two completely different beasts. Electrolytes help to maintain proper electrical balance throughout your body (meaning they keep your nervous system operating properly) during the fast, which has diuretic effects (increased fluid loss, meaning mineral loss as well). Refeeding is about slowly reintroducing healthful foods and resetting your diet and metabolic health. It is best to refeed with clean, easily digestible proteins (like bone broth) and fats (animal source, grass-fed ruminant [cow, buffalo, goat, sheep] fat is optimal) first before slowly reintroducing vegetables. Not a bad idea to move to fatty red meat, like a grass-fed ribeye, after a couple of days of bone broth. And with the reintroduction of veggies after that, all the better if they're fermented (like sauerkraut and kimchi) for their probiotics and low sugar content.
Hi! Let me put forward a hypothesis. 1st. Getting fatter for some people is the body’s way of protecting itself vs toxins. ( or for some people/animals to store nutrients ) - we have data from liposuction that shows we have a ton of toxins in our fat - some people are better than others at detoxifying, mthfr gene being a big part of it 2. Because the 2nd study had overweight people, the probability that they are bad detoxifiers is very high so when they fats and release all that fat in their system the liver has to deal with all the back up that comes from that fat. ( we know phthalates are making insulin resistance worse, and imagine mercury, excess iron etc doing the same thing) 3. So they manage to lose weight but to have an influx of toxins that will make your body less able to deal with triglycerides and with carbs. ( there are studies that show that 9g of glycine and around 7g of NAC ) that repair metabolism in 70year olds, that lower trygliceride and insulin independent of weight loss. Those 2 are important compounds of Glutathione that detoxifies and chelates. I also imagine that's why high fiber diets are good at maintaining health, for the binding properties. Liver Phase 1+phase 2+ binder detoxifies most things. Also this would explain partly why sauna or any type of sweating helps with insulin resistance.
I don't agree with the way they did the re-feeding. Every time I break a water fast, I do not touch carbs until I take an equal amount of time re-feeding. With only bone broth the first couple of days. Then steamed/sautéed vegetables (preferably kale and spinach) along with the bone broth for the following couple of days. Then raw vegetables, still with bone broth. Lastly, I introduce fermented foods, mainly goats milk kefir, kimchi, things along those lines. Then ill go to light fish then meats. This was for a 14 day water fast. I took 14 days of re-feeding before i touched anything carb heavy. The only real sugar content i had was the fermented food days. Even once i went back to eating normally i continued to lose weight for about 3 months. My blood pressure stabilized. I stopped getting cluster headaches. Lower back pains went away. But the best thing it did for me was the mental clarity. The brain fog i used to get became nonexistent.
Yea, this one was rather heavy on the carbohydrates. I've heard from multiple people that they break their fasts sans carbs, so you're not alone there, m rich. I liked the design of the other study a bit more, but they still allowed carbs, just in a controlled fashion.
@@Physionic Yes, I agree about the design difference. Though I do believe you get the best results by staying away from Carbs early on. I've been doing water fasts since 2017. All different lengths. Alot of trial and error but the consistency of no carbs during re-feeding for anything more than 3 days water fasting has done alot of good for me.
I wonder if such a long refeed period is blunting some of the benefits of the fast. According to W. Longo the cell proliferation after the fast, for which you need heavy nutrition, is the most important part. My guess is 6-12 hours of careful eating to prevent refeeding syndrome followed by carb and protein rich meals to stimulate IGF1 and MTOR should be beneficial.
@@Mario-forall i know i do my refeeding outside of what is recommended. It's suggested to take half the amount of time of your fast to refeed. I've tried it both ways. For my experience it went much more smoothly with the method i took. But thats only for an extended water fast i do that. Anything over 5 days. Also i was VERY overweight when I started the fasting journey.
When I followed that process you mentioned, it didn't sit right with my stomach any of the times. Always had weird pains and the runs. The slower process gave me no issues.
Let me keep this simple. All forms of fasting are just one tool of several tools to reduce or eliminate food cravings. The side effects are improved metabolic outcomes , lower food cravings and yes weight loss as a secondary side effect. I subscribe to protecting my gut health and liver health as my first line of defense to protect myself. I do this by avoiding all seed oils as much as possible. I avoid processed foods and added carbs as much as possible and I practice intermittent fasting to improve the structural integrity of the intestinal lining and the blood brain barrier. I monitor my BP as a metric to determine the degree of success of my progress. Other important variables are sufficient sleep, exercise and reducing stress. My goal is not to live to be 100 years old but to be as pain free as possible the older I get.
I’ve started doing several types of fasting 7 months ago, and I have to say I’m impressed with the results. The way I understand this is that you do intermittent fasting for some reasons and from time to time (I do it every 3 months) do longer fasting for other reasons (I do 3 days fasting 4 times a year). The intermittent fasting will help with insulin resistance among other things, the long term fasting will have to do with autophagy, HGH, brain health and other effects. I believe the sweet spot is a combination of both.
Really enjoyed this mini-series on water fasting of yours Nic. As a frequent and obsessive "faster" ... I find this incredibly interesting and I must agree with your educated guesses. Top notch research and presentation my man. Keep it up
This just points out that water fasting requires a good plan of how you enter it and how you exit it as well as what you do on it. I’m usually mostly adhering to a MIND diet but in prepping for a prolonged water fast, I always go into to it with a couple of days of low carb, helps the transition. Also, while fasting there are several minerals I make sure I get in addition to water, some K, Na, Mg, Ca, and phosphate. Also moderate physical exercise daily like walking, because this helps retention of muscle tissue. And then I’m very careful about have a step wise low carb refeeding period in which there is a slowly increased physical exercise include resistance due to bodyweight or weights/machines. - That was first immediate question about the water fast studies, what was the level of physical activity before, during, and after the fast? I would expect that to have big impact, especially if they were more sedentary during the fast and after.
M suffering from pcos and insulin resistance ...after i've water fasted for 30 days i got my period back...and i've lost 35 lbs ...but the problem is that i gained all the weight back .... and i felt like i didn't reverse my insulin resistanve ...that's why i think IF or shorter water fast +keto will work better for the insulin resistance
I completely follow your line of thought, it makes a lot of sense , looking forward to more insight on how the IR behaves long term after re feeding. Thanks Nick . By the way , iTs Richard.
Every discussion of water fasting I've seen with *doctors* who study fasting over 10+ yrs is that refeeding should be done very carefully with a very low-carb approach. Likewise, recommendations for water fasting is often associated with addressing insulin resistance in those identified as obese with obesity-related illnesses. The goal is to reset the metabolism to utilize fat in cells vs readily available sugars in food. Fasting should be planned and guided with a knowledge of water WITH electrolytes or at the very least measuring the addition of salt to some of the water intakes to make sure your body is getting the sodium, potassium, and magnesium it needs to fast safely. I haven't found any *modern* (info in the last 5 years) refeeding recommendations that point to large amounts of carbs. It's recommended to ease into refeeding with prepared bone or vegetable broths, and plant-based proteins. Likewise, as you transition away from the fast you're supposed to keep away from processed carbs (pasta, breads, modified rices made to cook in 5 mins, etc) because that leads to (as discussed here) your cells snapping back HARD to burning food energy for sugar, instead of continuing to utilize fat stores. It sounds as if the study was following the unsafe approach to fasting which, I supposed, is one way to educate people on how they *shouldn't* fast and who might benefit from fasting. Thank you for sharing this information!
BIG QUESTION: What about; 1. the extended fast, and 2. refeeding with ketogenic diet, and 3. Continuing Keto diet and, 4. introducing intermittent fasting to maintain the weight loss. Will the health metrics be maintained or normalized at healthy levels for the long-term? I know this is a complex question. I hope the participants would be folks who need to loose 10-30 pounds, and be in mid-life to older in age. LOL.... AKA, me. Cheers! I am truely impressed with your analyses. You directly address lingering questions on this topic. Oh. And hopefully they consume no seed oils, and limited saturated fats. This comment describs my current position on the topic. I have no PhD, and am not an MD, but I'm a retired mental health practitioner, and have been studying diet, and general health for my own purposes for about 34 years. BRAVO! You are hitting the nail on the head with Physionic Channel.
Finally someone talks about it! I have a normal cholesterol and perfect triglycerides even on keto, but if I fast more than 24hours cholesterol raises to around 7 and my perfect triglycerides basically triples. That is crazy, I coudn't believe the first time I got tested. The second time the result was absolutely the same. But all gets back to normal in 2-3 days. I honestly don't know how to feel about that.... Also I suspect the fact that the more fat I eat LDL goes down instead of up. So fasting is the extreme of that maybe....the body needs to see the raw material regularly or otherwise the liver makes that LDL itself and respectively overshoots when fasting like an insulin can overshoot in a extreme high glucose situation.
I had an experience with fasting which was difficult to understand. I had been on a OMAD, low carb diet for 14 weeks. I lost 36lbs, typical blood pressure went from 160/80 with meds to 115/75 with no meds, HbA1c went from 6.7 to 5.2, and my average fasting glucose(measured first thing after waking in the morning) went from141 with meds to 82 without meds. I was so happy with the results, I decided to push it further with a 48hr fast. The fast went fine, I ended with chicken bone broth and resumed my low carb diet. The next day my fasting blood sugar was 94, 12 points higher than what I had become used to. From there, it went up daily to 98. At the same time, my systolic blood pressure went up to 130s. Not dangerous numbers, but a depressing setback which couldn't be denied. The thing was, I had no idea how the fast could have done it. I actually threw away some supplements that I had been taking because I thought I might have gotten a contaminated batch. The high numbers lasted about 10 days, then gradually began to fall. By 16 days, I'd say I was back to where I was before the fast. I don't know if there were long term benefits, but the negative consequences in the short term made me scrap my plans to do regular fasts.
This is very helpful info. I did my first three day fast last month and am currently doing another a month later and was scratching my head on why my ketone levels didn't shoot up as quickly as they did the first time. I was a little disappointed, lol, but it's probably for the best since they were very high the first time (above 8 is all I know, but coupled with very low blood sugar at 38). It seems my body has been keeping the glucose levels around 50 this time as well. I thought perhaps I had made myself less insulin sensitive, because all the other factors were relatively equal (besides doing less weight lifting/more hiit in the days leading up to my fast and also I'm generally more active this time round and drinking caffeinated coffee vs decaf). For the days following the fast, I'm still doing more of a keto-like diet coupled with intermittent fasting but around ovulation and then again the week before my period, I switch to incorporating carbs and pay less attention to an "eating window." I don't usually even take keto/glucose readings during these times, but perhaps I should start to see if glucose goes crazy high now. When I start my period I go back to a keto-ish diet and I noticed this month it was a lot harder to get "back into keto" and my energy levels were very low the first 2-3 days. Anyway, would love to hear your analysis on Dr. Mindy Pelz theories on women's fasting/hormones, insulins effect on estrogen/progesterone etc.
I really enjoyed your series and doing some research on fasting and looking to try it myself. I'll keep you updated on my results. I also watched your series with Seraphim . Thank you again a lot of great insight and information.
I have always had high triglyceride levels. I also know that when you break fast you're supposed to break it with a lean protein and not carbohydrates.
True North studies show w/overweight/obese individuals massive lowering of BP. If they refed and continued on a whole food plant based diets that not only did the results hold but they continued to improve. Dr John Whitcomb wondered about the cholesterol spike at day 7 of a water fast and suggested that it might be from the release of it from the reduction of arterial plaque
Excellent series! As for the jump in insulin indices it is very very simple to understand the body has temporarily become resistant to insulin due to the release of fatty acids Therefore, it takes time to switch to a different energy consumption Naturally normal and very logical I would not be scared of it at all And something else critical that is very important to emphasize !!! During prolonged fasting, there are micro-nutrients that are constantly being washed away from the body, such as the B complex, magnesium and chromium. Without enzymes and minerals there will be no good insulin response or cellular signaling to open glucose channels and burn ATP energy in the mitochondria When I fast I usually take the whole group of B vitamins and also minerals And especially about half an hour before breaking the fast I take an increased dose of biotin benfotiamine and chromium picolant
My guess is that it is in line with seasonal changes. I’d have to brush up on my genetics but I believe there are mechanisms that could shift gene expression for such long periods of time. Thinking about seasonal changes, having the body switch back to glucose metabolism could potentially disadvantageous given the lack of carbohydrate access during winter.
I have done fasting for over 25 years now, whenever i start or im about to i love to watch or listen to fasting videos🙂i started yesterday and i will end it Friday 10
@@lalisa2486 hii there today i start again until Friday start jun 19 end Friday 24 maybe Saturday, I discovered fasting through poverty, One time i left myself go until I stopped drinking water, i always lived in the street after i drop of the orphan in PR 🇵🇷or my vehicle since i was 17, I passed out thank god in store so i got revived, they told me in the hospital and explained me everything that I needed alot of electrolytes salt and alot of water and food, i myself went full anorexia level, the unbelievable thing was that even Know i went through all that i felt more alive than dead plus i had alot of extremely focus mental clarity and I could hear and listen and prosses every single word that was spoken to me like a computer i had and still have the ability to process every single question sentence even before i say the answer is already in my consciousness 🧠whoever i was never like this, i know can obtain what i desire, im a truck driver and from the slum that i came from I would’ve never in a million year though i was goin to be able to, i can map out an antire city without anytype of map i have extremely outer body 4k real dreams, I can listen sense and hear as far as 30 to 35 feets, Also my anti dead instinct can kick in at any moment just like a car alarm 🚨 and sometimes almost 99% of the times my instinct never fails, So from that day on i search and learn more about fasting I respect and treat this body just like a borrow hotel or room or a rental car, this body is not our we should respect it and treat it right i feel like i have already archived and unlock the key of life therefore im no longer in a rush, Im not that religious but i keep my faith and belives on, theres more in the other side and is good even if you do bad, just enjoy bc you sure never come back, Don’t worry about money that much but don’t get me confused money is important, just take a deep breath for a second, relax real quick and just think about it for a minute please, like seriously,look Success is not the result of making money: making money is the result of success - and success is in direct proportion to our service. You want more Money? Yah right, increasing your service in anytype of way, you want less money decrease your service. You want no money at all? Do nothing. See and things like this so simple to understand if you really think about it and study it, you really don’t need no college degree or nothing at all, look your brain 🧠 is the most powerful tool in the planet 🌎 think about it all you see was created by us not by itself,phones car 🚗 computers 💻 machines airplane ✈️ tv 📺 ect. You can be anything you want in earth all you have to do is start now and work to that thing that you really want.
I mimic fast once or twice a month, the first mimic fast it took me 3 days to go into ketosis, I was so excited to measure blood ketones of 0.6 mm/L. I don't think I was ever knowingly in ketosis before that. When I break the fast I go full carbs, fruit, grains, vegan susi. I get a rather large glucose spike which drops very fast and then I am in carb processing and my glucose spikes are fairly benign after that....unless I eat allot of saturated fat. After over 6 months of regularly mimic fasting I go into ketosis in 1 day, then you are not hungry and the rest of the fast is a breeze. I think this is the way our bodies are supposed to work!
If you are interested in fasting research you should contact the wilhelm buchinger clinic in Germany (a fasting hospital) and they have medical records of 60 years of patient fasting.
A great video full of insight. I heard in the video that Nic raised a good point to my ear. It is “fat adapted.” I think the condition of candidates , being studied for the impact of fasting, whether they are fat-adapted or not, would give a different angle or deeper angle of analysis. In addition, the candidates’ experience with fasting would, to my guess, also have some related impact on the result. It seems that the studies did not account for candidates is HFLC or LFHC eaters, though this might complicate the studies significantly. Thanks Nic.
Thanks, Clement. No, the study didn't account for nutrition beforehand, except the longer study put everyone on the same diet for 2 days, I think. Not long, but maybe enough to change some variables.
Another fascinating and insightful critique. Thank you. This is in line with what I've heard low carb/carnivore proponents say, that indeed, there is a period of insulin resistance when carbs are re-introduced bc we have to fire those engines back up. Of course, more study is needed. My guess is that this kind of IR has a different end effect than IR from constantly eating carbs throughout the day. Just a guess.
Post-fast, could it be that the body increases triglycerides and cholesterol to aid in repair of organ tissue that was catabolized during the fast? Valter Longo has shown that major organs like the liver and kidneys shrink by as much as 25-30% during an extended water fast. Would be interesting to follow up with the study participants and find out how long it takes for their cholesterol levels to normalize.
Hmm.. I suppose that could be a possibility - although, I then wonder why cholesterol goes back to pre-fasting levels, yet triglycerides remain elevated. Still, it isn't out of the realm of possibility - good suggestion, K J.
Would love to see studies that compare: (1) low carb vs. high carb refeeding, and (2) water fasting vs. dry fasting (Dr. Sergei Filonov). I've been doing various lengths of water fasting for 18 years, and found that how I refeed makes a HUGE difference on whether I regain fat or not. (Although I always lost muscle mass on prolonged water fasts) Then I began dry fasting 24-48 hrs weekly (with low-carb refeed) for about 6 months & (a) have not regained any fat, and (b) have not lost ANY muscle, but gained with exercise. Have FINALLY lost those last stubborn 20 pounds (I am 65). I will never water fast again!
My two cents- just based on experience, some adaptations last longer than others. For instance, when I got done with the Pacific Crest trail, my appetite was still extremely heightened and persisted well after all I did was a desk job. I quickly gained 15 pounds on top of my prior weight. Another thought is when I was listening to dr. Rhonda Patrick, she mentioned how sulforaphane increases the activation of the nrf2 pathway and it stays activated enough so that 2 days later there's still an increase in excretion of various toxic compounds. Or that consumption of caffeine can lead to an increase in dopamine utilized by the brain a few days after. I know for myself I do a one day quick fast once a week and the neutropic effects seem to last for a few days and then reduce over the week. Also, I know every summer when it hits 90 around here, for the first two weeks I suffer, and then some sort of heat adaptation finally gets switched on in my body when after I don't even care if it's 105 (it's a very obvious switch feeling wise). Then it takes a month for my body to switch into cold weather adaptations. I know I'm not really citing anything, but I'm just trying to get the point across that there are most likely a variation in how long different adaptations persist. Some could only last a couple of hours on a cellular level, but probably the higher up the function is the longer it persists, possibly. It's one of those experiences where everyone can probably name one they feel in their body, but the general or specific idea hasn't been studied yet. Also, quite frankly, people say they eat the same thing, but somehow I highly doubt it's truly the same if this is on a self reported basis. I know I have totally different tastes after a long term fast. So part of it could be psychological.
HMG-CoA Synthase needs to be genetically transcribed by the body prior to transforming TAG and synthesizing Ketones. Once HMG-CoA synthase is transcribed to adequate levels, TAG will eventually decrease via Ketogenesis.
Very interesting. However, no mention of the increase in HGH, Autophagy Detoxification and increased Stem Cell Production. Love to know your thoughts on this.
The fats are high because it 5akes time for the colesterol to distribute them throughout the body for storage in cells, fat moves slower than glucose in the blood having to rely upon transport. Probably biggest benefit to fasting is teaching body and mind to tolerate different metabolic processes but then again I also propose disrupting circadian "rhythm" for situational potential.
I have heard that fasting can reduce muscle. If so, does this affect cardiac muscle? Since the heart is constantly exercising itself, is it protecting itself from wasting during a fast? Thanks, awesome channel and delivery.
I come from a family with a history of allergic asthma, and yes, I've got multiple allergies, from day one of my life. (Fun fact: In the maternity ward where I was born, all newborns were given a standardized 1:1 ratio of cow's milk. Breast milk is breast milk, was the brilliant idea back in those days👍😬) Of cause I've completed all kinds of standard treatments during childhood and so called alternative methods in addition later on, with no results at all, except false hopes and disappointment. I've even studied so callled traditional medicine (literature at school and laboratory practice) for 3 years, not for professional but only for private reasons, for knowledge and understanding and to resist the endless lifelong search for a cure. I do water fasting each year for roundabout 3 weeks to keep on living without any kind of corticosteroid or other medicine except 1 antihistamine in the evening and I strictly avoid "my" allergens as far as possible.
Homeopathy was what cured my son's long-standing allergic asthma. The remedy was Ka carb and it cured him in 3 days. The remedy can be different for different people, though, sometimes more than one may be required, and a personalized approach is always needed. A professional homeopath must be consulted.
Increase in triglycerides is certainly not a good sign, may be the body is adapting to starvation state and trying to re accumulate the fat that is lost. How one breaks the fast and how they maintain later is crucial. At least as of now we should avoid long duration water fast and may be stick to fast mimicking modified fast . I had done a small experiment on my self, fasting and post glucose challenge triglycerides testing, and noticed post glucose challenge triglycerides has shot up three fold.
The Lean Mass Hyper Responder study that should be wrapping up in the next few months may give some indications that lean individuals can tend to higher cholesterol on low carb or fasting micking diets. In the studies I've heard referenced, introducing 50-100g of crabs reduced LMHR cholesterol significantly. I believe Ken Berry did an intervieww recently ( less than 3 months ago) with the authors of the stud. I look forward to seeing if cholesterol operates differently between metabolically fit vs unfit people.
Keep in mind these test are based on participants ONLY fasting once a year..cycling water fasting would have more beneficial results… let’s say fasting every 30 days..if you do not fast frequently then you are not reaping all of the benefits
What about muscle loss? Some say you loose only muscle when you move to much like the guy from pleasure trap, while others say they lost 10 kilo muscle from 1 waterfall.
There is likely a small amount of muscle loss, but the majority is fat loss and glycogen. Upon refeeding, you'll find that lean mass measures bounce back up, because glycogen is replenished in the liver and muscles.
after a water fast you have to start the refeeding process from protein fat and vegetable, and you have to avoid carbs When I eat a lot of carbs after a fast, I feel like I was drunk, it was a big mistake!
Hi. Can you please educate us on 36 hours fasting/ insulin resistance. Is it the same as with longer fasts or mechanism of shorter fasts works differently for insulin resistance/ pre diabetes. Thank you.
I would be interested on your look in on: hepatic insulin resistance (the LIVER can't read insulin signals after prolonged ketogenic diet and gets stuck on glyconeurogenesis cycle of break fats to make gycogen, try to feed this to cells, cells say 'no thanks we're good' put that into fat stores, fat stores expand, liver again breaks fat store to make glycogen.... A stuck switch which means you have HIGH triglycerides in the blood: cells are pushing and liver keeps pulling? Sensitization again requires high starch meals apparently? The Rice Diet kind of program.
My theory as to why LDL increases during a water fast involves the digestive system. Bile is required to reduce fat. During a water fast there is no need for the liver to produce bile. Why is that important? Bile is made from LDL in the liver. The water fast shuts down the consumption of LDL to make bile.
perhaps a slower refeeding process such as 500 calories per day for the first day then add a couple hundred calories per day after until back to normal. Also, perhaps using a higher fat plant diet and transitioning back to more carb dense plant foods for the first week and then back to your regular diet, assuming it isn't a garbage one, after that weeks of slowly coming back in.
Triglycerides are diet dependent visa vi carbs. Right? So increased carbs on refeed equal increased triglycerides? So I’m thinking the triglyceride increase might be the body trying to return to a set point? Best guess
More studies have not been conducted because they were blocked by fast food industries. The majority of studies primarily sponsored by corporations who sells specific products to us, so they are biased, they need to make sure that the study result has a favourable outcome supportive of usage of that product. So many studies have been debunked and conclusion disproved due to false inconsistent data. Water fasting doesn’t require you to spend money to get leaner, various diets require you to spend and sometimes a lot. So of course there will be a backlash against water fasting. The problem is that many people don’t prepare for the fast properly, so they experiencing extreme withdrawals symptoms, similar to a drug addicted person who decided to quit cold Turkey. Of course your hormonal process will go haywire at first, especially if you haven’t done any preparation, it will be difficult to go through initial stage battling with hunger, pains, vomiting, headaches etc. it’s also has been consistently proven if you properly prepare like reduce sugar consumption, Caffeine and eliminate processed foods for a period of time for at least a month or so, it will be much easier to go through initial fasting stage. Another point, to see a bigger picture they have to study prolonged fasts, 5 days is not enough to highlight the full process and benefits of it, because the process of going in ketosis and reaching athopagy might be delayed in obese folks. Because when they said participants lost 5% of the body weight this could be a water weight not 5% of fat, that wouldn’t be possible to achieve in 5 days in obese folks.
First ,thanks alot for this useful series .. but i have a question , can i do perlong water fasting .i mean for about 30 days , even if i'm suffering from heart palpitation? ..
Why they give it a fruit n veggies diet when they finished the fast....understand the green t beneficial for leaver ...but why not also introduce eggs n some good fats....no fruits to start
I believe all fats increase because of the release of fats from the liver to the bloodstream. So the benefit of water fasting in my opinion is to decrease a fatty liver. That is why ketosis takes over but where do you think the fat comes from? No medical advice it is just my opinion.
Diet is what effects insulin resistance long-term. Fasting doesn't change your diet, so there's the problem. Keto between fasts fixes it. Eating carbage neutralizes it.
Are you assuming the two groups were lean and fat...or was that documented? What you eat after a fast is important. Refeeding with huge quanitity of carbs is stupid.
This 2nd study seems very flawed. Why would the researchers choose to refeed with such an unhealthy glut of carbohydrates? That was an obvious shock to the metabolism as well as being unhealthy on its face. I would love to see this study redone with generally accepted refeed processes.
NEVER refeed with carbs after a long fast! You will shock your system. Start with bone broth and egg soup. Then slowly introduce low fiber, low carb vegetables over a few days. You want to rebuild those carb processing pathways, but slamming the body with carbs is too much. Slowly introduce them with a liquid keto diet, then keto, then low carb, then moderate low carb, then "normal" diet. Take a week to ten days per step, so about 6 weeks. And eat fermented veggies to get your gut biome used to carbs too. After fasting long term your gut biome has completely changed. Not having those bacteria to help break down carbs and fiber can also lead to gut inflammation and high blood glucose which shocks the system, so you need to add them back in as you refeed.
I always tell people that are interested in prolong fasting that the benefits come from what you eat between fasts. If you go back to consuming carbs and sugar, you tortured yourself for no reason.
Is there any data on cardiovascular outcomes from fasting ya could maybe go into? Since basically the only "somewhat" data we have about Esselstyns diet "curing" our nr1 killer by removing fat and salt. Wouldn't fasting highspeed the same potential outcome. Any information on plaque or artery pliability maybe?^^ Also funfact ya might like since I saw u covering sat/unsat fats. They basically inhibited almost atherosclerosis plaque by giving pigs grapefruit pectins to a high fat diet compared to just high fat diet xD
@@Physionic more like heartdisease ala plaquebuildup/reversal, but yea strokes aswell^^. We basically have only 2 main killers right. Cardiovascular disease and cancer. Cancer seems to get us all sooner or later. With avoidance of toxins just hopefully much later. Cardiovascular issues tho seem to come from diet/lifestyle alone and yet are one of the top reasons we die, but could be seemingly fully preventable as there are still countries which basically have very very low rates of it despite aging populations like South Korea. I don't even know what I'm exactly asking I guess 😆 if there's maybe any proof on potentially reversing heartdisease with fasting I think ;p
![All the Health Effects of a 5 Day Water Fast. [Study 55 - Detailed Analysis]](http://i.ytimg.com/vi/8momfHhO-2I/mqdefault.jpg)
![All the Health Effects of a 5 Day Water Fast. [Study 55 - Detailed Analysis]](/img/tr.png)
![Does Intermittent Fasting, WITHOUT WEIGHT LOSS, improve your Health? [Study Breakdown]](http://i.ytimg.com/vi/1t0HUSlFNiQ/mqdefault.jpg)
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Beginning of Water Fasting Series: ua-cam.com/video/L7dvHq5OLuE/v-deo.html
Why in the world would anyone listen to you, you're just a student who has zero credibility in the "Science" community as you have yet to write even a single paper for publication?
I did a 54-day water fast in 2018. When I broke it, I avoided carbs for about two weeks. I ate a lot of bone broth and introduced vegetables, such as cabbage and kimchi. I have a day-by-day of my weight fluctuations if you’re interested. I went from ~260 lbs to ~195 lbs in that timeframe. I sit around 175 to 180 lbs at 6’0 feet, currently.
Wow, that's a serious commitment, Thragg. I like the planning you put forward for when you came out of it again. Hmm... you know, it might be interesting to interview you, if you're up for it.
@@Physionic I also did blood work around day 15. It was from the VA, so, I might have the blood test records online. My doctor was ignorant of the fact that I was in a 15-day fast, though, because if I told her, she’d see my blood work with bias. She told me: “The only thing I see is that your fasting glucose levels is at 66; everything else is normal.”
I’d be happy to interview.
Haha, I like your style, Thragg. That's a funny, and yet accurate, reality.
Sounds great - if you can, send me an email. Link is in the description.
How overweight were you? I'm not trying to be rude, but I think it's pertinent .
@@Physionic nick, don't let him get away. All fasting sories are great, you can compile a mice video with that interview.
The fasting trilogy is complete. It's pretty impressive how you made these 3 videos in 3 days.
Don't give me too much credit, I pre-recorded the videos over one day and edited them over three.
Never refeed with simple carbs, it can mess you up, I learned it the hard way. Once I broke a 3 day fast with a Costco hotdog (not my brightest idea), after a few minutes I developed tachycardia and felt really bad for a few hours. Now I refeed with peanuts, cashews and cheese for two hours before having regular meals and haven't any more issues.
Interesting that just those few hours makes that much of a difference, Mario.
interesting, once I started my refeed I couldn't control myself to keep coming back to kitchen and eating mostly carbs which I know is bad. I wasn't really prepared for my refeed so I guess I should plan out my refeed like you did.
Thank you for your insight.
@@rayrayrun the urge to eat carbs is normal, refeeding or not. It is just your body trying to build fat reserves for the scarcity of the winter ahead, the problem is nowadays that scarcity never comes and reserves never deplete. I can easily fast for 4 days and normally fast for 18-20 hours on weekdays, however on weekends I usually have waffles for morning breakfast and then it is very hard to stop snacking sweets and nuts all day. It makes me feel weak willed hehehe
I guess everyone is different. I refeed with highly nutritious carbs, fruits, grains. Certainly eating a type 1A carcinogen (hotdog), which has simple carbs (bun) and fat , is not the best way to break a fast. I get a big glucose spike (monitor with my continuous glucose monitor), the spike falls within a hour or two then I am in carb burning mode. It doesn't work as good if I eat allot of fat but if I just eat healthy carbs and healthy fats during the mimic fast (Dr Valter Longo, check out his book). When I start the mimic fast I go into ketosis in one day, then I am out of it in a few hours when I end it. I'm guessing the problem is not simple carbs but the fat content of the hot dog. If you eat something like a hot dog you will continue to down regulate your insulin receptors which you don't want to do coming out of nutritional ketosis. In other words I eat simple carbs with low fat to come out of a fasting ketosis and that really works for me. Good luck....of course all my fasts are less than 5 days in a row.
Oh by the way, I don't get too hungry but when I do I eat all the fruit and veggies I want until I am packed. I have whole food plant based cookies that I make as snacks. I eat until I am packed with highly nutritious low calorie density food. I've lost 110 lbs, I have a BMI of 22.5 and I am mostly never hungry.
Wow Nic, this has been really interesting series. at the beginning I was confused with the data from these studies, then in a flash almost everything made sense ( after watching each section 2 times :).
I have been reading and researching this subject for 8 years, practicing long and short fast 18 to 72h, now i have gathered some ideas in my head . I see these results from a total systemic point of view for survival ; when the body is subjected to zero calories, it has to survive by switching to fat metabolism and ketosis, releasing fat from storage mobilizing energy , this usually increases Triglycerides ( in this case they are used as energy transport, LDL HDL is not used for energy ) as you rightly highlighted they are used for other processes like hormone production and cell repair etc.. so far all sounds good.
the insulin resistance part is also necessary. when the body has been in such stressful period insulin doesn't play a big role since we don't have any caloric intake to require insulin , however when the body is refed with high carb naturally insulin shoots up to push glucose inside the cells to be used. however after so many days of zero calories the body doesn't know when the next meal is going to come , as a survival mechanism by design the body will priorities refilling fat storage, and the best way to do that is by staying in the insulin resistance state , this way cells use minimum amount of the energy and store the rest, getting ready for the next period of famine . I assume if someone eats regularly this situation will normalize within few weeks.
As for the elevated triglycerides , this is a little more tricky , i have a couple of ideas: we know high carb intake is linked to high TG( I have tested this myself), and as a part of the fat storage mechanism could be kept high to feed the cells while storing fat?. in my case my TG was at its lowest when i was in ketogenic diet for a year and highest when i was on high carb whole food vegan diet with very little to no fat for 3 months.
sorry for the extra long comment :) I just thought to share my understanding of the study.
I appreciate the long thought process, supernova. As for your points about carbohydrates - you're right, they tend to elevate triglycerides more than high fat diets. I'm still curious why the pre-fast value would be one number (when they were also consuming the same diet), and then 3 months later, their triglyceride values are higher (when they're back to consuming the same diet). You could have a point that it has something to do with the weight regain - maybe as fat is being put back on, their triglycerides are slightly elevated. I think it's a good thought process - something I could look into once I'm done reading the 20+ studies in front of me now. Haha. Thanks for chiming in.
@@Physionic You are a busy man 💪. We are glad you have time to share these studies with us and your notes 🙏
This is so interesting. I did 20 days on just water alone. I did shorter fasts after that but used potassium salt and Himalayan pink salt water for electrical balance...huge difference is energy and re-feed. I think your analysis confirms that a transitional keto and high probiotic re-feed schedule would accommodate this phenomenon. I'm always wondering how our ancestors coped through harsh winters and how much "forced" fasting they had to go through. Our physiology certainly evolved around the feast and famine concept!
do I need to worry about refeeding if I'm maintaining my electrolyte balance throughout the prolonged fasting period ?
Yes, because the electrolytes and refeeding are two completely different beasts. Electrolytes help to maintain proper electrical balance throughout your body (meaning they keep your nervous system operating properly) during the fast, which has diuretic effects (increased fluid loss, meaning mineral loss as well). Refeeding is about slowly reintroducing healthful foods and resetting your diet and metabolic health.
It is best to refeed with clean, easily digestible proteins (like bone broth) and fats (animal source, grass-fed ruminant [cow, buffalo, goat, sheep] fat is optimal) first before slowly reintroducing vegetables. Not a bad idea to move to fatty red meat, like a grass-fed ribeye, after a couple of days of bone broth. And with the reintroduction of veggies after that, all the better if they're fermented (like sauerkraut and kimchi) for their probiotics and low sugar content.
Hi!
Let me put forward a hypothesis.
1st. Getting fatter for some people is the body’s way of protecting itself vs toxins. ( or for some people/animals to store nutrients )
- we have data from liposuction that shows we have a ton of toxins in our fat
- some people are better than others at detoxifying, mthfr gene being a big part of it
2. Because the 2nd study had overweight people, the probability that they are bad detoxifiers is very high so when they fats and release all that fat in their system the liver has to deal with all the back up that comes from that fat.
( we know phthalates are making insulin resistance worse, and imagine mercury, excess iron etc doing the same thing)
3. So they manage to lose weight but to have an influx of toxins that will make your body less able to deal with triglycerides and with carbs.
( there are studies that show that 9g of glycine and around 7g of NAC ) that repair metabolism in 70year olds, that lower trygliceride and insulin independent of weight loss. Those 2 are important compounds of Glutathione that detoxifies and chelates.
I also imagine that's why high fiber diets are good at maintaining health, for the binding properties.
Liver Phase 1+phase 2+ binder detoxifies most things.
Also this would explain partly why sauna or any type of sweating helps with insulin resistance.
Fiber helps make something, that helps the liver detoxify?
I don't agree with the way they did the re-feeding. Every time I break a water fast, I do not touch carbs until I take an equal amount of time re-feeding. With only bone broth the first couple of days. Then steamed/sautéed vegetables (preferably kale and spinach) along with the bone broth for the following couple of days. Then raw vegetables, still with bone broth. Lastly, I introduce fermented foods, mainly goats milk kefir, kimchi, things along those lines. Then ill go to light fish then meats. This was for a 14 day water fast. I took 14 days of re-feeding before i touched anything carb heavy. The only real sugar content i had was the fermented food days. Even once i went back to eating normally i continued to lose weight for about 3 months. My blood pressure stabilized. I stopped getting cluster headaches. Lower back pains went away. But the best thing it did for me was the mental clarity. The brain fog i used to get became nonexistent.
Yea, this one was rather heavy on the carbohydrates. I've heard from multiple people that they break their fasts sans carbs, so you're not alone there, m rich. I liked the design of the other study a bit more, but they still allowed carbs, just in a controlled fashion.
@@Physionic Yes, I agree about the design difference. Though I do believe you get the best results by staying away from Carbs early on. I've been doing water fasts since 2017. All different lengths. Alot of trial and error but the consistency of no carbs during re-feeding for anything more than 3 days water fasting has done alot of good for me.
I wonder if such a long refeed period is blunting some of the benefits of the fast. According to W. Longo the cell proliferation after the fast, for which you need heavy nutrition, is the most important part. My guess is 6-12 hours of careful eating to prevent refeeding syndrome followed by carb and protein rich meals to stimulate IGF1 and MTOR should be beneficial.
@@Mario-forall i know i do my refeeding outside of what is recommended. It's suggested to take half the amount of time of your fast to refeed. I've tried it both ways. For my experience it went much more smoothly with the method i took. But thats only for an extended water fast i do that. Anything over 5 days. Also i was VERY overweight when I started the fasting journey.
When I followed that process you mentioned, it didn't sit right with my stomach any of the times. Always had weird pains and the runs. The slower process gave me no issues.
Let me keep this simple. All forms of fasting are just one tool of several tools to reduce or eliminate food cravings. The side effects are improved metabolic outcomes , lower food cravings and yes weight loss as a secondary side effect.
I subscribe to protecting my gut health and liver health as my first line of defense to protect myself. I do this by avoiding all seed oils as much as possible. I avoid processed foods and added carbs as much as possible and I practice intermittent fasting to improve the structural integrity of the intestinal lining and the blood brain barrier. I monitor my BP as a metric to determine the degree of success of my progress. Other important variables are sufficient sleep, exercise and reducing stress. My goal is not to live to be 100 years old but to be as pain free as possible the older I get.
I’ve started doing several types of fasting 7 months ago, and I have to say I’m impressed with the results. The way I understand this is that you do intermittent fasting for some reasons and from time to time (I do it every 3 months) do longer fasting for other reasons (I do 3 days fasting 4 times a year). The intermittent fasting will help with insulin resistance among other things, the long term fasting will have to do with autophagy, HGH, brain health and other effects. I believe the sweet spot is a combination of both.
Really enjoyed this mini-series on water fasting of yours Nic. As a frequent and obsessive "faster" ... I find this incredibly interesting and I must agree with your educated guesses. Top notch research and presentation my man. Keep it up
Wonderful - thank you. It’s been a while - I appreciate you stopping by again.
This just points out that water fasting requires a good plan of how you enter it and how you exit it as well as what you do on it. I’m usually mostly adhering to a MIND diet but in prepping for a prolonged water fast, I always go into to it with a couple of days of low carb, helps the transition. Also, while fasting there are several minerals I make sure I get in addition to water, some K, Na, Mg, Ca, and phosphate. Also moderate physical exercise daily like walking, because this helps retention of muscle tissue. And then I’m very careful about have a step wise low carb refeeding period in which there is a slowly increased physical exercise include resistance due to bodyweight or weights/machines. - That was first immediate question about the water fast studies, what was the level of physical activity before, during, and after the fast? I would expect that to have big impact, especially if they were more sedentary during the fast and after.
M suffering from pcos and insulin resistance ...after i've water fasted for 30 days i got my period back...and i've lost 35 lbs ...but the problem is that i gained all the weight back .... and i felt like i didn't reverse my insulin resistanve ...that's why i think IF or shorter water fast +keto will work better for the insulin resistance
I completely follow your line of thought, it makes a lot of sense , looking forward to more insight on how the IR behaves long term after re feeding. Thanks Nick . By the way , iTs Richard.
You changed your name, Richard - cool. I'm going to be releasing more on fasting in the next few weeks, as well.
Every discussion of water fasting I've seen with *doctors* who study fasting over 10+ yrs is that refeeding should be done very carefully with a very low-carb approach. Likewise, recommendations for water fasting is often associated with addressing insulin resistance in those identified as obese with obesity-related illnesses. The goal is to reset the metabolism to utilize fat in cells vs readily available sugars in food. Fasting should be planned and guided with a knowledge of water WITH electrolytes or at the very least measuring the addition of salt to some of the water intakes to make sure your body is getting the sodium, potassium, and magnesium it needs to fast safely. I haven't found any *modern* (info in the last 5 years) refeeding recommendations that point to large amounts of carbs. It's recommended to ease into refeeding with prepared bone or vegetable broths, and plant-based proteins. Likewise, as you transition away from the fast you're supposed to keep away from processed carbs (pasta, breads, modified rices made to cook in 5 mins, etc) because that leads to (as discussed here) your cells snapping back HARD to burning food energy for sugar, instead of continuing to utilize fat stores. It sounds as if the study was following the unsafe approach to fasting which, I supposed, is one way to educate people on how they *shouldn't* fast and who might benefit from fasting. Thank you for sharing this information!
BIG QUESTION: What about; 1. the extended fast, and 2. refeeding with ketogenic diet, and 3. Continuing Keto diet and, 4. introducing intermittent fasting to maintain the weight loss. Will the health metrics be maintained or normalized at healthy levels for the long-term? I know this is a complex question. I hope the participants would be folks who need to loose 10-30 pounds, and be in mid-life to older in age. LOL.... AKA, me. Cheers! I am truely impressed with your analyses. You directly address lingering questions on this topic. Oh. And hopefully they consume no seed oils, and limited saturated fats. This comment describs my current position on the topic. I have no PhD, and am not an MD, but I'm a retired mental health practitioner, and have been studying diet, and general health for my own purposes for about 34 years. BRAVO! You are hitting the nail on the head with Physionic Channel.
Finally someone talks about it! I have a normal cholesterol and perfect triglycerides even on keto, but if I fast more than 24hours cholesterol raises to around 7 and my perfect triglycerides basically triples. That is crazy, I coudn't believe the first time I got tested. The second time the result was absolutely the same. But all gets back to normal in 2-3 days. I honestly don't know how to feel about that....
Also I suspect the fact that the more fat I eat LDL goes down instead of up. So fasting is the extreme of that maybe....the body needs to see the raw material regularly or otherwise the liver makes that LDL itself and respectively overshoots when fasting like an insulin can overshoot in a extreme high glucose situation.
Yeah, probably the liver overcompensates the lack of "raw material" as you put it :)
I had an experience with fasting which was difficult to understand. I had been on a OMAD, low carb diet for 14 weeks. I lost 36lbs, typical blood pressure went from 160/80 with meds to 115/75 with no meds, HbA1c went from 6.7 to 5.2, and my average fasting glucose(measured first thing after waking in the morning) went from141 with meds to 82 without meds. I was so happy with the results, I decided to push it further with a 48hr fast. The fast went fine, I ended with chicken bone broth and resumed my low carb diet. The next day my fasting blood sugar was 94, 12 points higher than what I had become used to. From there, it went up daily to 98. At the same time, my systolic blood pressure went up to 130s. Not dangerous numbers, but a depressing setback which couldn't be denied. The thing was, I had no idea how the fast could have done it. I actually threw away some supplements that I had been taking because I thought I might have gotten a contaminated batch. The high numbers lasted about 10 days, then gradually began to fall. By 16 days, I'd say I was back to where I was before the fast. I don't know if there were long term benefits, but the negative consequences in the short term made me scrap my plans to do regular fasts.
This is very helpful info. I did my first three day fast last month and am currently doing another a month later and was scratching my head on why my ketone levels didn't shoot up as quickly as they did the first time. I was a little disappointed, lol, but it's probably for the best since they were very high the first time (above 8 is all I know, but coupled with very low blood sugar at 38). It seems my body has been keeping the glucose levels around 50 this time as well. I thought perhaps I had made myself less insulin sensitive, because all the other factors were relatively equal (besides doing less weight lifting/more hiit in the days leading up to my fast and also I'm generally more active this time round and drinking caffeinated coffee vs decaf). For the days following the fast, I'm still doing more of a keto-like diet coupled with intermittent fasting but around ovulation and then again the week before my period, I switch to incorporating carbs and pay less attention to an "eating window." I don't usually even take keto/glucose readings during these times, but perhaps I should start to see if glucose goes crazy high now. When I start my period I go back to a keto-ish diet and I noticed this month it was a lot harder to get "back into keto" and my energy levels were very low the first 2-3 days. Anyway, would love to hear your analysis on Dr. Mindy Pelz theories on women's fasting/hormones, insulins effect on estrogen/progesterone etc.
I really enjoyed your series and doing some research on fasting and looking to try it myself. I'll keep you updated on my results. I also watched your series with Seraphim . Thank you again a lot of great insight and information.
I have always had high triglyceride levels. I also know that when you break fast you're supposed to break it with a lean protein and not carbohydrates.
True North studies show w/overweight/obese individuals massive lowering of BP. If they refed and continued on a whole food plant based diets that not only did the results hold but they continued to improve. Dr John Whitcomb wondered about the cholesterol spike at day 7 of a water fast and suggested that it might be from the release of it from the reduction of arterial plaque
I plan on looking into those studies now that multiple people have mentioned them - thanks, David.
Hi, @@Physionic its been 2 yrs since this reply, have you made a video about this point of inquiry yet?
Hi, @@Physionicits been 2 yrs, have you made a video about this point of inquiry yet? If yes, How can I find it?
Excellent series!
As for the jump in insulin indices it is very very simple to understand the body has temporarily become resistant to insulin due to the release of fatty acids
Therefore, it takes time to switch to a different energy consumption
Naturally normal and very logical I would not be scared of it at all
And something else critical that is very important to emphasize !!! During prolonged fasting, there are micro-nutrients that are constantly being washed away from the body, such as the B complex, magnesium and chromium.
Without enzymes and minerals there will be no good insulin response or cellular signaling to open glucose channels and burn ATP energy in the mitochondria
When I fast I usually take the whole group of B vitamins and also minerals
And especially about half an hour before breaking the fast I take an increased dose of biotin benfotiamine and chromium picolant
Thank you, Yaron. Seems like you have a system down for yourself. Thanks for sharing!
My guess is that it is in line with seasonal changes. I’d have to brush up on my genetics but I believe there are mechanisms that could shift gene expression for such long periods of time.
Thinking about seasonal changes, having the body switch back to glucose metabolism could potentially disadvantageous given the lack of carbohydrate access during winter.
I have done fasting for over 25 years now, whenever i start or im about to i love to watch or listen to fasting videos🙂i started yesterday and i will end it Friday 10
Haha, I do the same thing when I'm cutting down weight or doing something else related. Good luck with your fast.
How did you discover fasting? Dr Jason fung just finished his books just few years ago?
@@lalisa2486 hii there today i start again until Friday start jun 19 end Friday 24 maybe Saturday,
I discovered fasting through poverty,
One time i left myself go until I stopped drinking water, i always lived in the street after i drop of the orphan in PR 🇵🇷or my vehicle since i was 17,
I passed out thank god in store so i got revived, they told me in the hospital and explained me everything that I needed alot of electrolytes salt and alot of water and food, i myself went full anorexia level, the unbelievable thing was that even Know i went through all that i felt more alive than dead plus i had alot of extremely focus mental clarity and I could hear and listen and prosses every single word that was spoken to me like a computer i had and still have the ability to process every single question sentence even before i say the answer is already in my consciousness 🧠whoever i was never like this, i know can obtain what i desire, im a truck driver and from the slum that i came from I would’ve never in a million year though i was goin to be able to, i can map out an antire city without anytype of map i have extremely outer body 4k real dreams,
I can listen sense and hear as far as 30 to 35 feets,
Also my anti dead instinct can kick in at any moment just like a car alarm 🚨 and sometimes almost 99% of the times my instinct never fails,
So from that day on i search and learn more about fasting I respect and treat this body just like a borrow hotel or room or a rental car, this body is not our we should respect it and treat it right i feel like i have already archived and unlock the key of life therefore im no longer in a rush,
Im not that religious but i keep my faith and belives on, theres more in the other side and is good even if you do bad, just enjoy bc you sure never come back,
Don’t worry about money that much but don’t get me confused money is important, just take a deep breath for a second, relax real quick and just think about it for a minute please, like seriously,look
Success is not the result of
making money: making
money is the result of
success - and success is in
direct proportion to our
service.
You want more Money? Yah right, increasing your service in anytype of way, you want less money decrease your service. You want no money at all? Do nothing.
See and things like this so simple to understand if you really think about it and study it, you really don’t need no college degree or nothing at all, look your brain 🧠 is the most powerful tool in the planet 🌎 think about it all you see was created by us not by itself,phones car 🚗 computers 💻 machines airplane ✈️ tv 📺 ect. You can be anything you want in earth all you have to do is start now and work to that thing that you really want.
I mimic fast once or twice a month, the first mimic fast it took me 3 days to go into ketosis, I was so excited to measure blood ketones of 0.6 mm/L. I don't think I was ever knowingly in ketosis before that. When I break the fast I go full carbs, fruit, grains, vegan susi. I get a rather large glucose spike which drops very fast and then I am in carb processing and my glucose spikes are fairly benign after that....unless I eat allot of saturated fat. After over 6 months of regularly mimic fasting I go into ketosis in 1 day, then you are not hungry and the rest of the fast is a breeze. I think this is the way our bodies are supposed to work!
Thanks for sharing your experience, LH13.
With mimic fasting ya mean Longos fasting mimicking diet?
If you are interested in fasting research you should contact the wilhelm buchinger clinic in Germany (a fasting hospital) and they have medical records of 60 years of patient fasting.
A great video full of insight.
I heard in the video that Nic raised a good point to my ear. It is “fat adapted.”
I think the condition of candidates , being studied for the impact of fasting, whether they are fat-adapted or not, would give a different angle or deeper angle of analysis.
In addition, the candidates’ experience with fasting would, to my guess, also have some related impact on the result.
It seems that the studies did not account for candidates is HFLC or LFHC eaters, though this might complicate the studies significantly.
Thanks Nic.
Thanks, Clement. No, the study didn't account for nutrition beforehand, except the longer study put everyone on the same diet for 2 days, I think. Not long, but maybe enough to change some variables.
Another fascinating and insightful critique. Thank you. This is in line with what I've heard low carb/carnivore proponents say, that indeed, there is a period of insulin resistance when carbs are re-introduced bc we have to fire those engines back up. Of course, more study is needed. My guess is that this kind of IR has a different end effect than IR from constantly eating carbs throughout the day. Just a guess.
Post-fast, could it be that the body increases triglycerides and cholesterol to aid in repair of organ tissue that was catabolized during the fast? Valter Longo has shown that major organs like the liver and kidneys shrink by as much as 25-30% during an extended water fast. Would be interesting to follow up with the study participants and find out how long it takes for their cholesterol levels to normalize.
Very good point , it has come out of very tough conditions. Recovery requires boost in everything including hormon production 👌
Hmm.. I suppose that could be a possibility - although, I then wonder why cholesterol goes back to pre-fasting levels, yet triglycerides remain elevated. Still, it isn't out of the realm of possibility - good suggestion, K J.
Interesting observation....I'm intrigued to see what may result from this if they do perform future tests.
And so it should because most obese individuals have a fatty liver and that’s exactly what they need to reduce that fat.
Excellent series. Thank you.
Glad you enjoyed it!
Aghhhh I see thanks for the follow up I love these videos they are real eye openers for me, so informative 👍🏻👏🏻
Would love to see studies that compare: (1) low carb vs. high carb refeeding, and (2) water fasting vs. dry fasting (Dr. Sergei Filonov).
I've been doing various lengths of water fasting for 18 years, and found that how I refeed makes a HUGE difference on whether I regain fat or not. (Although I always lost muscle mass on prolonged water fasts)
Then I began dry fasting 24-48 hrs weekly (with low-carb refeed) for about 6 months & (a) have not regained any fat, and (b) have not lost ANY muscle, but gained with exercise. Have FINALLY lost those last stubborn 20 pounds (I am 65). I will never water fast again!
Awesome series! Super excited to hear more!
Thank you :)
Would like to see an ‘optimal’ approach video 🤞
I doubt there is any consensus on that.
Of course the body is shocked. I'm not sure why anyone would expect a different outcome.
One can do a fasting-mimicking approach and avoid the pain.
My two cents- just based on experience, some adaptations last longer than others. For instance, when I got done with the Pacific Crest trail, my appetite was still extremely heightened and persisted well after all I did was a desk job. I quickly gained 15 pounds on top of my prior weight. Another thought is when I was listening to dr. Rhonda Patrick, she mentioned how sulforaphane increases the activation of the nrf2 pathway and it stays activated enough so that 2 days later there's still an increase in excretion of various toxic compounds. Or that consumption of caffeine can lead to an increase in dopamine utilized by the brain a few days after. I know for myself I do a one day quick fast once a week and the neutropic effects seem to last for a few days and then reduce over the week. Also, I know every summer when it hits 90 around here, for the first two weeks I suffer, and then some sort of heat adaptation finally gets switched on in my body when after I don't even care if it's 105 (it's a very obvious switch feeling wise). Then it takes a month for my body to switch into cold weather adaptations. I know I'm not really citing anything, but I'm just trying to get the point across that there are most likely a variation in how long different adaptations persist. Some could only last a couple of hours on a cellular level, but probably the higher up the function is the longer it persists, possibly. It's one of those experiences where everyone can probably name one they feel in their body, but the general or specific idea hasn't been studied yet.
Also, quite frankly, people say they eat the same thing, but somehow I highly doubt it's truly the same if this is on a self reported basis. I know I have totally different tastes after a long term fast. So part of it could be psychological.
HMG-CoA Synthase needs to be genetically transcribed by the body prior to transforming TAG and synthesizing Ketones. Once HMG-CoA synthase is transcribed to adequate levels, TAG will eventually decrease via Ketogenesis.
Very interesting. However, no mention of the increase in HGH, Autophagy Detoxification and increased Stem Cell Production. Love to know your thoughts on this.
The fats are high because it 5akes time for the colesterol to distribute them throughout the body for storage in cells, fat moves slower than glucose in the blood having to rely upon transport. Probably biggest benefit to fasting is teaching body and mind to tolerate different metabolic processes but then again I also propose disrupting circadian "rhythm" for situational potential.
I have heard that fasting can reduce muscle. If so, does this affect cardiac muscle? Since the heart is constantly exercising itself, is it protecting itself from wasting during a fast? Thanks, awesome channel and delivery.
Thanks for this video. Now it makes sense how many body reacts after water fasting when I go back to eating the same foods.
Could the cholesterols or triglycerides have become modified/transformed to function slightly differently by the water fast?
great content. support!
Thanks, Jason!
I come from a family with a history of allergic asthma, and yes, I've got multiple allergies, from day one of my life.
(Fun fact: In the maternity ward where I was born, all newborns were given a standardized 1:1 ratio of cow's milk. Breast milk is breast milk, was the brilliant idea back in those days👍😬)
Of cause I've completed all kinds of standard treatments during childhood and so called alternative methods in addition later on, with no results at all, except false hopes and disappointment. I've even studied so callled traditional medicine (literature at school and laboratory practice) for 3 years, not for professional but only for private reasons, for knowledge and understanding and to resist the endless lifelong search for a cure.
I do water fasting each year for roundabout 3 weeks to keep on living without any kind of corticosteroid or other medicine except 1 antihistamine in the evening and I strictly avoid "my" allergens as far as possible.
Homeopathy was what cured my son's long-standing allergic asthma. The remedy was Ka carb and it cured him in 3 days. The remedy can be different for different people, though, sometimes more than one may be required, and a personalized approach is always needed. A professional homeopath must be consulted.
Increase in triglycerides is certainly not a good sign, may be the body is adapting to starvation state and trying to re accumulate the fat that is lost. How one breaks the fast and how they maintain later is crucial. At least as of now we should avoid long duration water fast and may be stick to fast mimicking modified fast .
I had done a small experiment on my self, fasting and post glucose challenge triglycerides testing, and noticed post glucose challenge triglycerides has shot up three fold.
Hi Physionic, would you recommend to keep eating carbs during ADF?
The Lean Mass Hyper Responder study that should be wrapping up in the next few months may give some indications that lean individuals can tend to higher cholesterol on low carb or fasting micking diets. In the studies I've heard referenced, introducing 50-100g of crabs reduced LMHR cholesterol significantly. I believe Ken Berry did an intervieww recently ( less than 3 months ago) with the authors of the stud. I look forward to seeing if cholesterol operates differently between metabolically fit vs unfit people.
Keep in mind these test are based on participants ONLY fasting once a year..cycling water fasting would have more beneficial results… let’s say fasting every 30 days..if you do not fast frequently then you are not reaping all of the benefits
What about muscle loss? Some say you loose only muscle when you move to much like the guy from pleasure trap, while others say they lost 10 kilo muscle from 1 waterfall.
There is likely a small amount of muscle loss, but the majority is fat loss and glycogen. Upon refeeding, you'll find that lean mass measures bounce back up, because glycogen is replenished in the liver and muscles.
Scientific studies are gold.
Biased “scientific” studies are fools gold.
after a water fast you have to start the refeeding process from protein fat and vegetable, and you have to avoid carbs
When I eat a lot of carbs after a fast, I feel like I was drunk, it was a big mistake!
Hi. Can you please educate us on 36 hours fasting/ insulin resistance. Is it the same as with longer fasts or mechanism of shorter fasts works differently for insulin resistance/ pre diabetes. Thank you.
I would be interested on your look in on: hepatic insulin resistance (the LIVER can't read insulin signals after prolonged ketogenic diet and gets stuck on glyconeurogenesis cycle of break fats to make gycogen, try to feed this to cells, cells say 'no thanks we're good' put that into fat stores, fat stores expand, liver again breaks fat store to make glycogen.... A stuck switch which means you have HIGH triglycerides in the blood: cells are pushing and liver keeps pulling?
Sensitization again requires high starch meals apparently? The Rice Diet kind of program.
My theory as to why LDL increases during a water fast involves the digestive system. Bile is required to reduce fat. During a water fast there is no need for the liver to produce bile. Why is that important? Bile is made from LDL in the liver. The water fast shuts down the consumption of LDL to make bile.
I like the idea! Thanks, LL!
Thankyou so much
no one ever told me this
perhaps a slower refeeding process such as 500 calories per day for the first day then add a couple hundred calories per day after until back to normal.
Also, perhaps using a higher fat plant diet and transitioning back to more carb dense plant foods for the first week and then back to your regular diet, assuming it isn't a garbage one, after that weeks of slowly coming back in.
Triglycerides are diet dependent visa vi carbs. Right? So increased carbs on refeed equal increased triglycerides? So I’m thinking the triglyceride increase might be the body trying to return to a set point? Best guess
❓️Maybe after fasting a low carbohydrate diet is appropriate ...
More studies have not been conducted because they were blocked by fast food industries.
The majority of studies primarily sponsored by corporations who sells specific products to us, so they are biased, they need to make sure that the study result has a favourable outcome supportive of usage of that product.
So many studies have been debunked and conclusion disproved due to false inconsistent data.
Water fasting doesn’t require you to spend money to get leaner, various diets require you to spend and sometimes a lot. So of course there will be a backlash against water fasting.
The problem is that many people don’t prepare for the fast properly, so they experiencing extreme withdrawals symptoms, similar to a drug addicted person who decided to quit cold Turkey.
Of course your hormonal process will go haywire at first, especially if you haven’t done any preparation, it will be difficult to go through initial stage battling with hunger, pains, vomiting, headaches etc.
it’s also has been consistently proven if you properly prepare like reduce sugar consumption, Caffeine and eliminate processed foods for a period of time for at least a month or so, it will be much easier to go through initial fasting stage.
Another point, to see a bigger picture they have to study prolonged fasts, 5 days is not enough to highlight the full process and benefits of it, because the process of going in ketosis and reaching athopagy might be delayed in obese folks.
Because when they said participants lost 5% of the body weight this could be a water weight not 5% of fat, that wouldn’t be possible to achieve in 5 days in obese folks.
YAY - final! Uh - huh -- this is exactly what I suggested. I should have gone into science - but people and principles need defending.
Haha, yep, you did. I think defending people is another necessity.
@@Physionic Somebody has to do it.
I'm curious about alternate day fasting vs any other type of fasting.
any update on this?
First ,thanks alot for this useful series .. but i have a question ,
can i do perlong water fasting .i mean for about 30 days , even if i'm suffering from heart palpitation? ..
I would not. Electrolyte changes in the body will affect the heart. You definitely shouldn't try it until you've gotten tests from your doctor.
Why they give it a fruit n veggies diet when they finished the fast....understand the green t beneficial for leaver ...but why not also introduce eggs n some good fats....no fruits to start
I believe all fats increase because of the release of fats from the liver to the bloodstream. So the benefit of water fasting in my opinion is to decrease a fatty liver. That is why ketosis takes over but where do you think the fat comes from? No medical advice it is just my opinion.
Diet is what effects insulin resistance long-term. Fasting doesn't change your diet, so there's the problem. Keto between fasts fixes it. Eating carbage neutralizes it.
Are you assuming the two groups were lean and fat...or was that documented? What you eat after a fast is important. Refeeding with huge quanitity of carbs is stupid.
Is the elevated TG just error? Look how wide the error bars are. They are widest on d98.
“Normal” is not optimal.
FDA recommendations are archaic guesses.
Good.
This 2nd study seems very flawed. Why would the researchers choose to refeed with such an unhealthy glut of carbohydrates? That was an obvious shock to the metabolism as well as being unhealthy on its face. I would love to see this study redone with generally accepted refeed processes.
Would be great to see. I’d love to cover them.
Loool that was fast I just finished the other 2 .
Perfect timing :)
Absolutely perfect 😁
NEVER refeed with carbs after a long fast! You will shock your system. Start with bone broth and egg soup. Then slowly introduce low fiber, low carb vegetables over a few days. You want to rebuild those carb processing pathways, but slamming the body with carbs is too much. Slowly introduce them with a liquid keto diet, then keto, then low carb, then moderate low carb, then "normal" diet. Take a week to ten days per step, so about 6 weeks. And eat fermented veggies to get your gut biome used to carbs too. After fasting long term your gut biome has completely changed. Not having those bacteria to help break down carbs and fiber can also lead to gut inflammation and high blood glucose which shocks the system, so you need to add them back in as you refeed.
Good wrap up to the series....On On !!
I always tell people that are interested in prolong fasting that the benefits come from what you eat between fasts. If you go back to consuming carbs and sugar, you tortured yourself for no reason.
There might be something to that, William.
Can you please increase a bit of your video volume?
I’ll see what I can do, thank you for letting me know.
Is there any data on cardiovascular outcomes from fasting ya could maybe go into?
Since basically the only "somewhat" data we have about Esselstyns diet "curing" our nr1 killer by removing fat and salt. Wouldn't fasting highspeed the same potential outcome. Any information on plaque or artery pliability maybe?^^
Also funfact ya might like since I saw u covering sat/unsat fats.
They basically inhibited almost atherosclerosis plaque by giving pigs grapefruit pectins to a high fat diet compared to just high fat diet xD
Cardiovascular data like infarcts and stroke?
@@Physionic more like heartdisease ala plaquebuildup/reversal, but yea strokes aswell^^. We basically have only 2 main killers right. Cardiovascular disease and cancer. Cancer seems to get us all sooner or later. With avoidance of toxins just hopefully much later. Cardiovascular issues tho seem to come from diet/lifestyle alone and yet are one of the top reasons we die, but could be seemingly fully preventable as there are still countries which basically have very very low rates of it despite aging populations like South Korea.
I don't even know what I'm exactly asking I guess 😆 if there's maybe any proof on potentially reversing heartdisease with fasting I think ;p
Fat has nothing to do with cardiovascular disease. Grains , oils and sugars does.
uff...ye kitna handsome hai...❤️
Great, so pointless!